Thursday: And boom goes the dynamite

Very decent workout. Ass kickers were the Front Squats b/c I am a gimp and couldn't get the proper hold/bar placement and the Jumping Lunges but only b/c I think I messed up counting (not sure - circuit was brutal though, was huffin and puffin after the lunges). From now on, exercises will be graded.

EXPLOSIVE STRENGTH:

1. DB Snatch: 5 x 3/side @ 55lb

Grade: A -- First set was a little sloppy but the next 4 were good and crisp. Same weight next time though, bucko, because of that first set.

2. Double DB Clean: 5 x 3 @ 55lb (each hand)

TOO MUCH WEIGHT. 1 sloppy set. 1 GOOD set, but upon doing good set realized it was too much for the full 5x5. Did 4 sets with 80lb barbell (hang clean) adding a couple o' reps to the last set. Grade: F on the DB Clean at that Weight, A on the barbell.

3. Circuit 4x:

a. Front Squats @ 95lb

Grade: F -- Couldn't find more ways to hurt myself, couldn't get right placement on shoulders of bar, was hurting shoulders where bar was resting, was really hurting wrists the way I had to bend 'em just to keep some fingers on the bar to stabilize... completed 5x5 okay, but need to get form.

b. Jumping Lunges or Jumping Squats (x 10 ... if lunges, right/left = 1 rep)

Grade: ? -- Could have been an A or an F... I thought I failed the first 3 rounds at 7 or 8 and completed the sets with jump squats, but then the 4th round (which I def counted cleanly) was quicker and easier than the first 3 to complete so I think I might have counted poorly the first few. These made the whole workout though -- especially if I was counting wrong, because those sets to fail were ass kickers (had me huffin and puffin for life goin into the pull ups)

c. Pull Ups (Close Grip) x f (8, 6, 5, 7)

Grade: ? -- all relative... coming out of the lunges, I think these #'s are really good actually, but in general, I want to see fail sets of pull ups at like 12 or 15 soon... gotta break double digits.

d. One-arm DB rows x 5/side FAST @ 60lb

Grade: A -- they were hard (as end of circuit) but I did 'em fine. Would not have been able to do them well or as fast as I'd want at 70lb tho, which was my planned/hoped for weight).

4. Overhead Squats: 5 x 5, 75lb

Grade: C- -- I guess completed the sets okay, but I was worried about form, was hurting in wrists and stuff from Front Squats and form coulda been better/squats coulda been lower (felt some pinching in the middle of my back and stuff... get the form).

Extras: biceps & triceps... random

NOTE on Dumbbell Safety: I bruise my lower forearms pretty good sometimes doing DB Swings, which is okay, but be careful dropping/putting down the DBs after sets of Snatches, Cleans, Presses, etc. Was knockin the same spot pretty hard after the snatches today on left arm.